16 Apr Danny Bellmore Week #2 of Precontest

I recently did the Maine State Open back in November. Even though I benched and pulled my best I wasn’t very pleased with my performance.

I am currently in the pre-contest phase of my training for the 2016 APF Senior Nationals in Jacksonville, Fl. Brian will be handling my programing for the next 10 weeks.

[wa-wps]

My squats felt good this week. I still need to get the bar higher on my back. I will be working on this during my deload next week.

Squat

75%  575 6 singles

2” high Box Squats

335 x 5

375 x 5

405 x 5

435 x 5

Bulgarian Split Squats

75 3 x 10

Suit Case Carry

100yds each side

 

For whatever reason my bench has been lagging through the off season. This week the bench felt good over all. I need to work on my foot position, more out in front of me and not so wide. I need to get my hips higher.

Bench

75% 475 6 singles

Raw 2 brd

245 x 6

275 x 6

300 x 6

DB Floor Press

50 x 15

60 x 15

60 X 15

DB Skulls

40 x 10

45 x 10

50 x 10

Kick Back’s

25   3 x 15

The deadlift felt really off this week. I am working with some new gear so all I need is more time here.

Deadlift

75% 485 6 singles

5” Conv Block Pulls

325 x 3

375 x 3

415 x 3

Barbell Row

125 x 12

135 x 12

145 x 12

Dumbell Shrug

70 x 12

80 x 12

90 x 12

Bird Dogs

3×15   15 sec hold